banglim

“Lay Low”

5 Rounds For Time:

40 AbMat Sit-ups

3 Rope Climbs

20 Dumbbell Bench Press

10 Shuttle Runs

Time Cap: 30 Minutes

FX: 35s/25s

RX: 50s/35s

RX+: 50s/35s; GHD

1 Shuttle Run = 50 ft

Push Press

3 Rep Max

“BANGERS & MASH”

7 Rounds:

3 Push Press

3 Front Squats

3 Box Jumps

30/21 Calorie Assault Bike

5 Rounds:

3 Push Press

3 Front Squats

3 Box Jumps

30/21 Calorie Assault Bike

3 Rounds:

3 Push Press

3 Front Squats

3 Box Jumps

Time Cap: 15 Minutes

FX: 75/55; 20/18

RX: 95/65; 24/20

RX+:115/85; 30/24

“Turkey Club”

5 Rounds:

10 Power Snatches

10 Bar-Facing Burpees

800 Meter Run

5 Rounds:

10 Toes to Bar

10 Bar-Facing Burpees

Time Cap: 20 Minutes

FX: 75/65

RX: 95/65

RX+: 115/85

Back Squat

5 Rep Max

“Tall Task”

AMRAP 3 x 5 Rounds:

30 Wallballs

Max Calorie Row

Rest 1 Minute Between Rounds

FX: 14/10

RX: 20/14

RX+: 30/20

Squat Clean

3 Rep Max

“Clean Plate Club”

5 Rounds For Time:

10-8-6-4-2 Squat Cleans

20/15 Calorie Row

10 Toes to Bar

FX: 115/85

RX: 135/95

RX+: 155/105

Middle Ground

Score Time

[TEAMS OF 3]

For Time:

80 Cal Bike

15 Rope Climbs

90 Box Jump Overs

150 Dumbbell Snatches

90 Box Jump Overs

15 Rope Climbs

80 Cal Bike

Time Cap: 30 Minutes

FX: 35/25; 20/18

RX: 50/35; 24/20

Rx+: 70/50, 30/24

“Impersonator”

AMRAP 30:

200 Meter Run

1 Round of “Nate”

1 Round of “Nate”:

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings

FX: 35/26

RX: 53/35

RX+: 70/53

Split Jerk

3 Rep Max

“Five-and-Dime”

10 Rounds For Time:

7 Bar-Facing Burpees

5 Push Jerks

30 Double Unders

Time Cap: 15 Minutes

FX: 95/65

RX: 115/85

RX+: 135/95

“Gut Reaction”

5 Rounds x AMRAP 3:

30 Abmat Sit-ups

15 Deadlifts

Max Calorie Echo Bike

FX: 135/9

5 RX: 155/105

RX+: 185/135; GHD

Power Snatch

3 Rep Max

1 Mile Time Trial

Run 1 Mile